- When: 11/19/2019
- QIC: Foxy Lady
- Pax: Boss Hog, Caterpillar (DOUBLE RESPECT), Copper (2.0), Enron, Equifax, Flo, Foxy Lady, Gremlin, Largemouth (Washington), Matlock (RESPECT - Washington), Momma's Boy, Ramses, Swiper, Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
Foxy Lady’s VQ – Cornucopia of Double Fun
The Warm-up
- 19 SSH IC
- 19 Good Mornings IC
- 19 Don Quixotes IC
- 19 Sun Gods IC
- 19 Egg Beaters (each hand) IC
- 19 Halos IC
- Mosey around the block
The Cornucopia of Fun
With kettlebell in hand, breakdown into 5 groups to man 5 stations of pure beating, 4 stations surrounding, and watching the center station. The PAX at the center station pick a slip of paper from the Cornucopia to choose their fate. This was the 19th of November so we doubled the fun for a set of 38 of each exercise drawn at the center station. The PAX at the other 4 stations had set exercises for each station as listed below. PAX rotated once the center station group finished their 38 reps. Once everyone rotated through the center station, we went for a little mosey around the block. Rinse and Repeat for a total of 4 rounds.
- Round 1 Station Exercises:
- Squat Push, Deadlift, Goblet Squat, Pass-Thru Lunge, Mosey
- Round 2 Station Exercises:
- Chest Press, Skull Crushers, Curls for the Girls (alternate arms), Triceps Ext., mosey around the block
- Round 3 Station Exercises:
- Bent Row – left, Plank Drag, Sumo Squat to Upright Row, Bent Row – right
- Move with kb to end of parking lot, fast walk to other end w/kb above head in right hand, move back with kb above head in left hand, move to station with kb overhead using both hands.
- Round 4 Station Exercises:
- Alternating Single Arm Swings, American Hammer w/KB, KB Swings, WWII
COT, Prayer, and Picture
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